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3 ways to improve your gluteal strength
During the cold, wet weather the majority of us will be ridding less. Whilst stuck indoors why not improve your gluteal strength. The gluteal muscles are important muscles for cycling. Not only do they propel you forwards during a sprint and help you climb up the steepest hills they are also vitally important for your biomechanics on the bike, thus preventing injuries such as patella-femoral conditions due to mal-tracking and tendon problems around the ankle. The bottom or gluteal muscles consist of; the large powerful muscle, gluteus maximus and the smaller stabilising muscles Gluteus Medius and Minimus. It is important that all of the gluteal muscles are strengthened to aid optimum cycling performance. Hides et al. (1996) and Comerford (1999) proposed a categorisation system of stabiliser and mobilise muscles depicting key differences in how each set of muscles act during functional movements. Global/mobilising muscles are concerned with movement of a joint such as hip extension and stabilising muscles act to control posture. Different types of exercises activate different muscle groups.
- 1. The Squat
The glutues maximus muscle is predominantly a ‘global’ or mobilising muscle. To utilise the fast twitch muscle fibres associated with power and sprinting, exercises that add weight must be performed (Mc Ardle et al., 1996). The Squat is a perfect exercise to strengthen gluteus maximus and help the cycle sprint.
Technique
Stand with your feet hip distance apart. Tummy muscles pulled in. Now bend your knees by ‘sticking‘your bottom out. Bend your knees to about 80 degrees. Your knees should be over your ankle joint not your toes. Your heels should stay on the floor. Try to keep your back flat and your head in alignment with your spine. Perform the exercise 6-10 times.
Progression
Play around with the speed at which you bend or extend your knees. E.g. Try 4 counts to bend your knees and one count to extend so to emphasise push off.
Weights
Use a weight bar to increase the load. Always get someone else to check your technique and spot you.
Reps/frequency
The number of repetitions is kept lowbecause the exercise is performed to utilise the fast twitch muscle fibres of the Gluteus Maximums and therefore should be performed to ‘fatigue’.
- 2. The Clam
The Gluteus medius and minimus group are documented to be ‘stabilising’ muscles that have predominately slow twitch muscle fibres. They that act as pelvic/hip stabilisers by preventing the knee dropping inwards on the bike so that lower limb biomechanics are more efficient. These groups require low load exercises and high repetition.
Technique
Lying on your side with your knees and hips bent. Use your lower tummy muscles to keep the pelvis stable. Gently contract you bottom muscle whilst lifting the uppermost knee to the ceiling. Hold for 5 sec then return to the starting position. Repeat the exercise for 20 repetitions x 2
Tips
The exercise should be performed slowly to recruit the slow twitch muscle fibres. The pelvis should stay stable. A high repetition is required to simulate the postural role of the muscle.
- 3. The ¼ Squat
The ¼ single leg squat is an important exercise for postural stability and to prevent biomechanical injuries by strengthening gluteus medius and the VMO (vastus medialis oblique) part of the quadriceps. Because the ¼ squat is a closed chain exercise it has the added benefit of improving your proprioception (increasing efficiency of nerve pathways) thus, better knee and hip control.
Technique
Stand on one leg, bend the opposite knee (a hop position). Slowly bend the leg you are standing on, then return to the start position. Repeat 30 x 2 sets on both legs.
Tips
Ensure that the foot you are standing on is facing forwards. When you bend you knee it should travel directly over your foot. Your pelvis should stay stable.
Progression
To make the exercise harder try standing with your eyes closed or on a pillow.
The postural exercises (Clam/ ¼ squat) can be performed on a daily basis. Strengthening exercises should be performed less regular, such as twice a week. The combination of these exercises should help prevent biomechanical injuries on the bike and improve sprinting and hill capacity on the bike.
Caroline Jubb
Senior Physiotherapist
MSc BSc(hons) MCSP SRP www.cjphysio.com